"How do I get rid of tummy flab?"

...is the question I receive most whenever people find out I studied nutrition. Don't expect me to sugar coat my answer, because I'm not your pat-on-the-back grandmother. There is no such thing as targeted fat loss.

Targeted fat loss, a.k.a. spot reduction, does not exist. It might seem logical that the more you exercise a particular spot, the more fat loss should occur there. The fact of the matter is, even professional tennis players don't have less fat in one arm than the other! 

Here are the scientific reasons why spot reduction doesn't exist:

ONE. Fat is stored as triglycerides in your body. Muscle cannot use triglycerides for energy, and must use fat that is broken down into glycerol and fatty acids - both of which travel in the bloodstream to reach various muscles. As such, fat breakdown can occur anywhere in the body to supply the muscle's demands for energy.

TWO. Many spot reduction exercises don't burn many calories. Fat loss ultimately boils down to the balance of calories in, calories out. Running, or any other cardio, burns more calories than sit-ups or crunches. Sustained, low-intensity jogging can promote fat loss. So, lace up and start running!

THREE. Fat has a mind of its own. We don't decide where to draw fat for energy. Even though we don't have control over this, we can most definitely choose a healthier lifestyle by eating healthy and exercising consistently. Those Big Macs aren't doing you any good and you know it.